No Bench Dumbbell Workout Plan with PDF

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Home is the best place to burn sweat and build muscles for those who don’t have time to go to the gym. Dumbbell exercises are enough to add lean mass and build strength.¹ In this article, I’ve handed out the dumbbell workout plan PDF that requires no bench. You can download and perform the routine to get your swole on at home.

A well-organized workout plan allows you to build your muscles effectively over time. That’s why I’ve shared various workout programs for different people.

Here’s the list of workout plans

2 Day Full Body Workout
3 Day Upper Lower Split
4 Day Push/Pull Split
5 Day Mix Workout
6 Days PPL Split

Whether you work out two days or six days a week, you can download one of the routines depending on your needs.

If you want to design a no-bench dumbbell home workout plan, you’ll first need to compile a list of all exercises that you can do without a bench.

For that, you can save the below exercises:

It would be great to incorporate some bodyweight exercises in your program to make it more productive.

Okay, let’s uncover the workout plan. I’ve also attached the PDF at the bottom so you can download it to use in the future.

Contents show

2-Day Full Body Dumbbell Workout Plan without Bench

You can follow the 2-day dumbbell workout program to maintain and improve your fitness.

You’ll do the workout on Monday and Thursday to complete your weekly schedule in this routine.

You’ll do six to ten exercises on a training day, depending on your fitness.

As it is a full-body workout program, you’ll try to keep the interval time as little as possible between sets. The suggested time is 1-2 minutes.

Duration: 60-75 minutes

Day 1

Workout	Reps	Muscles Worked
Dumbbell Squat	15 x 2	Quads
Dumbbell Lunges	10 x 2	Quads
Dumbbell Floor Press	15 x 2	Chest, Triceps
Dumbbell Upward Fly	10 x 2	Chest
One-arm DB Tricep Extension	10 x 2	Triceps
Dumbbell Overhead Press	15 x 2	Shoulder
Dumbbell Lateral Raises	10 x 2	Shoulder
Single-arm Dumbbell Row	15 x 2	Back
Dumbbell Bent-over Row	10 x 2	Back
Dumbbell Biceps Curl	15 x 2	Biceps

Day 2

Workout	Reps	Muscles Worked
Dumbbell Deadlift	10 x 2	Quads
Dumbbell RDL	10 x 2	Hamstrings
One-arm Dumbbell Rowing	15 x 2	Back
Dumbbell Reverse Fly	10 x 2	Back, Shoulder
Dumbbell Upright Row	15 x 2	Back, Shoulder
Dumbbell Pullover	10 x 2	Back, Chest
Dumbbell Overhead Press	15 x 2	Shoulder
Dumbbell Floor Press	15 x 2	Chest, Triceps
Dumbbell Side Bend	10 x 2	Oblique
Dumbbell Glute Bridge	10 x 2	Glute, Hips

It is a sample of a 2-day weekly workout program. You can replace some exercises from the above routine for the subsequent weeks.

For that, you can check out a list of dumbbell compound workouts.

Once you complete the two-day workout plan for the desired amount of time, you start the three-day routine.

3 Day Upper/Lower Dumbbell Workout Plan For Lean Mass

The three-day workout plan is suitable for all fitness enthusiasts, whether you’re a male or female.

In a 3-day routine, you’ll work out every alternate day.

You’ll get enough recovery time during this program that can help build lean muscles².

Let’s take a look at the summary of the program.

Workout Type	Upper/Lower Split
Goal	Building Lean Mass
Day 1	Chest, Triceps, Shoulder
Day 2	Legs
Day 3	Back, Biceps, Core
Rest Between Sets	1-2 min
Suitable for	Men and Women
Difficulty	Beginner

Okay, so here’s the plan.

Day 1 – Upper Body

Workout	Reps	Muscles
Dumbbell Floor Press	15 x 3	Chest, Triceps
Dumbbell Upward Fly	10 x 2	Chest
Floor Pullover	10 x 2	Chest
Dumbbell Overhead Press	15 x 3	Shoulder
Dumbbell Lateral Raises	15 x 3	Shoulder
Dumbbell Rear Delt Fly	10 x 2	Shoulder
One-arm Tricep Extension	10 x 3	Triceps

Day 2 – Lower Body

Workout	Reps	Muscle
Dumbbell Squat	15 x 2	Quad
Dumbbell Sumo Squat	12 x 2	Quad
Dumbell Lunges	10 x 2	Quad
Dumbbell Leg Curl	10 x 3	Ham
DB Romanian Deadlift	10 x 2	Ham
Dumbbell Glute Bridge	10 x 2	Glute
Dumbbell Calf Raises	10 x 2	Calves

Day 3 – Upper Body

Workout	Reps	Muscles
Dumbbell Deadlift	6 x 3	Back
One-arm Dumbbell Row	15 x 2	Back
Bent-over Dumbbell Row	15 x 2	Back
Dumbbell Reverse Fly	10 x 2	Back
Dumbbell Biceps Curl	15 x 3	Biceps
Dumbbell Hammer Curl	10 x 2	Biceps
Dumbbell Side Bends	10 x 2	Core
Dumbbell Side Plank	30-sec	Core

As you saw, you can do the dumbbell workout for each muscle of your body without the bench in the above plan.

So if you like it, you can download the free PDF that I’ve shared at the bottom of this article.

4 Day Push/Pull Dumbbell Training With No Bench For Mass

Perhaps, you’ve heard about push/pull workouts before. It is one of the famous workout programs where you do push and pull exercises on alternate days.

Floor press, dumbbell squat, glute bridge, and overhead press are some push workouts, and deadlift, dumbbell rowing, and bicep curl are examples of pull exercises that you can do without a bench.

Push exercises work on the chest, shoulder, triceps, glutes, and quads. On the other hand, pull exercises work on the back, biceps, rear shoulder, and hamstrings.

Let’s see how to do the 4-day dumbbell exercises routine without a bench.

Interval Time Between Sets: 1-2 min

Day 1 – Push Workouts

Workout	Reps	Muscle
Dumbbell Floor Press	15 x 2	Chest
DB Overhead Press	15 x 2	Shoulder
Overhead Tricep Extension	10 x 2	Triceps
Dumbbell Squat	15 x 2	Squat
Dumbbell Push Press	10 x 2	Shoulder
Dumbbell Lateral Raises	10 x 2	Shoulder
Dumbbell Calf Raises	15 x 2	Calves

Day 2 – Pull Workouts

Workout	Reps	Muscle
Dumbbell Deadlift	15 x 2	Back
Dumbbell RDL	15 x 2	Hams
One-arm DB Rowing	10 x 2	Back
Bent-over DB Rowing	15 x 2	Back
Dumbbell Curl	10 x 2	Biceps
Hammer Curl	10 x 2	Biceps
Dumbbell Reverse Crunches	15 x 2	Core

Day 3 – Push Workouts

Workout	Reps	Muscle
Dumbbell Sumo Squat	15 x 2	Legs
DB Overhead Press	15 x 2	Shoulder
Lying Tricep Extension	10 x 2	Triceps
Dumbbell Floor Press	15 x 2	Chest
Dumbbell Front Raises	10 x 2	Shoulder
Dumbbell Lateral Raises	10 x 2	Shoulder
Tricep Kickback	10 x 2	Triceps
Dumbbell Glute Bridge	15 x 2	Glutes

Day 4 – Pull Workouts

Workout	Reps	Muscle
Dumbbell RDL	15 x 2	Hamstring
One-arm DB Rowing	15 x 2	Back
Dumbbell Upright Row	10 x 2	Back, Shoulder
Dumbbell Pullover	15 x 2	Back, Chest
Alternate Bicep Curl	10 x 2	Biceps
Hammer Curl	10 x 2	Biceps
Dumbbell Wrist Curl	15 x 2	Wrist

You may also like – The Best 4-Day Split Dumbbell Workout.

5 Day Dumbbell Workout Without Bench For Strength and Gain

If you want to beef up mass and boost strength at home, you may challenge yourself with a five-day workout plan.

In the 5-day program, you can work on your larger muscles two times a week, such as a chest, back, and leg.

And training the major muscles of your body twice a week helps you gain muscles.³

Monday – Chest, Triceps, and Calves
Tuesday – Back, Biceps, and Hamstrings
Wednesday – Quads and Core
Thursday – Rest
Friday – Chest and Shoulder
Saturday – Back, Quads and Glutes
Sunday – Rest

Rest Between Sets: 1-2 min

You can also save this: 5 Day Dumbbell Workout Split

Day 1 – Chest, Triceps, Calves

Workout	Reps
Dumbbell Floor Press	15, 12, 10
Floor Pullover	10 x 2
Dumbbell Floor Fly	10 x 2
Dumbbell Upward Fly	10 x 2
Triceps Kickback	10 x 2
One-arm Triceps Overhead Extension	10 x 2
Standing Dumbbell Calf Raises	15 x3

Day 2 – Back, Biceps, Hamstrings

Workout	Reps
Dumbbell Deadlift	6 x 3
One-arm Dumbbell Row	10 x 3
Bent-over Dumbbell Row	10 x 3
Dumbbell Reverse Fly	10 x 2
Dumbbell Biceps Curl	15 x 3
Dumbbell Hammer Curl	10 x 2
Dumbbell RDL	10 x 2
Dumbbell Leg Curl	10 x 2

Day 3- Quads and Core

Workout	Reps	Muscle
Standard Dumbbell Squat	15 x 3	Quad
Dumbbell Sumo Squat	15 x 2	Quad
Dumbell Forward Lunges	10 x 3	Quad
Dumbbell Side Bend	10 x 2	Core
Dumbbell Crunches	10 x 2	Core
Dumbbell Leg Raises	10 x 2	Core
Dumbbell Side Plank	10 x 2	Core

Core workouts will be done in two rounds.

For example, you’ll do the four exercises ten reps each in the first round and then repeat one more time to complete two rounds.

Day 4 – Chest and Shoulder

Workout	Reps
Dumbbell Floor Press	15 x 2
Dumbbell Floor Fly	15 x 2
DB Floor Pullover	10 x 2
Dumbbell Overhead Press	15 x 2
Dumbbell Front Raises	10 x 2
Dumbbell Lateral Raises	10 x 2
Dumbbell Upright Row	10 x 2
Shoulder Shrug	10 x 2

Day 5 – Back, Quads and Glutes

Workout	Reps
Bent-over Dumbbell Row	15 x 2
Dumbbell Superman Pull	10 x 2
Neutral Grip DB Bent Over Row	15 x 2
Dumbbell Lateral Squat	15 x 2
Dumbbell Reverse Lunges	10 x 2
Dumbbell Glute Bridge	15 x 3